Aquatics
Our aquatic exercise and aquatic therapy classes range from shallow water classes to deep water classes to warm water classes. Exercising in the water is a whole new invigorating feeling that you just have to try. Mix up your fitness routine and try it in the water!Aquatic Therapy and Swim Lessons
Aqua Boxing, Classic Aqua and Hydrocircuit are just to name a few of the shallow water classes we offer at the MAC.
Get the heart pumping with Deep Water Run/Walk, Core Deep or Deep Definition.
The 92 degree warm water pool is host to such classes as Aqua Pilates, Basic Arthritis, Arthritis PLUS, Strong & Stable and Warm Waves.
ADDITIONAL PROGRAMS
MAC TIMONIUM AQUATIC PROGRAMS
Aquatic Massage with Karen Alexander
Aqua Massage is ideal for anyone experiencing discomfort or muscular tension in shoulders, neck, lower-back and legs.
Focus on:
• Improved relaxation
• Reduced pain
• Increased range of motion
• Decreased muscle soreness and tightness
*Arrange session times with Karen
Contact Karen Alexander at 410-308-9026 or kalexander@macwellness.com.
Aquatic Personal Training with Karen Alexander
Aqua Massage is ideal for anyone experiencing discomfort or muscular tension in shoulders, neck, lower-back and legs.
Try Aquatic Personal Training by yourself or with a buddy. All levels welcome.
Focus on:
• Weight loss
• Endurance training
• Strength and conditioning
• Cross training
• Sports specific training
• Injury Prevention
*Arrange session times with Karen
Contact Karen Alexander at 410-308-9026 or kalexander@macwellness.com.
Aquatic Therapy and Rehabilitation with Karen Alexander
Work with Karen one-on-one to improve your medical condition.
Focus on:
• Gait training
• Balance
• Strength
• Range of motion
• Pain reduction
• Stroke rehabilitation
• Fibromyalgia
*Arrange session times with Karen
Contact Karen Alexander at 410-308-9026 or kalexander@macwellness.com.
Back on Track with Karen Alexander
Is chronic back pain holding you back?
Back on track is a workout in the water, designed to alleviate chronic back pain. With this program, we guarantee that you will improve posture, increase core strength and decrease pain level. Now’s the time, don’t put it off any longer.*Beginner-intermediate
• 4-week, one-on-one program
• Meets 2x/week for 45 minutes
Contact Karen Alexander at 410-308-9026 or kalexander@macwellness.com.
Four-Week Water Challenge with Karen Alexander
This 4-week program will provide you with various forms of shallow/deep cardio and strength components with proper technique.
Focus on:
• Shallow water strength and cardio
• Deep water strength and cardio
• Having fun!
*Group meets 1x/week for 45 minutes
Contact Karen Alexander at 410-308-9026 or kalexander@macwellness.com.
H20 Weight Loss Boot Camp with Karen Alexander
Land sharks, it’s time to get wet!
Suit up for an intense water workout with Karen Alexander, guaranteed to help you slim down. We’re talking upper and lower body strength training, abdominal toning, medicine balls, push-ups, swimming and other cardio intervals to get you burning mega-calories—in and out of the pool.
• Small group training
• 100% personalized program
• Limited Availability
Tuesdays: 5:00-6:00pm
Wednesdays: 4:00-5:00pm
Thursdays: 6:00-7:00pm
*Rolling enrollment
Contact Karen Alexander at 410-308-9026 or kalexander@macwellness.com.
Women's Swim Group with Kay Carney
Program overview: 12 1-hour group workouts, focusing on drills, stroke technique & endurance; participants should feel comfortable in deep water; participants should be able to swim at least 2 lengths of freestyle.
Mondays at 6:45pm
Fridays at 9:45am
For more information, please contact Kay Carney at 410.453.9111 ext 1656 or kcarney@macwellness.com.
Click here for the Timonium group exercise schedule
MAC HARBOR EAST AQUATIC PROGRAMS
Aquatic Hardcore with Lamont Arnold
Aquatic Hardcore is an aggressive aquatic training class, designed for the core and more!
*Arrange session times with Lamont
For more information, please email Lamont Arnold at larnold@macwellness.com.
Aquatic Personal Training Assessments with Tricia Fraizzoli
Find Out How Training in the Water Can Benefit You! Join Aquatic Personal Trainer, Tricia Fraizzoli for a full fitness assessment that includes muscle and core strength, flexibility, balance, and cardiovascular endurance. Learn how to exercise in the water to improve all these areas—and train in your target heart rate to burn the most calories.
*Assessments are scheduled for 1.5 hours. Purchase 6 one hour Aquatic Personal Training sessions and get the assessment for free! ($85 value)
For more information, please contact Tricia Fraizzoli at 410.625.5000 or tfraizzoli@macwellness.com.
Aquatic Tai Chi with Lamont Arnold
A combination of the principles of aquatic fitness and the graceful movements of Tai Chi. Improve your flexibility, balance, coordination, posture, focus and relaxation. This class is performed in warm water with the choice of one-on-on or buddy sessions.
*Arrange session times with Lamont
Cost: One-on-one: $25/session or $140/6 sessions; Buddy: $20/session per person or $110/6 sessions per person
For more information, please email Lamont Arnold at larnold@macwellness.com.
Fibromyalgia Clinic with Tricia Fraizzoli
Minimize your symptoms and help yourself return to normal daily activities.
Tricia Fraizzoli is an experienced Aquatic Trainer who knows how to decrease your pain firsthand. Because warm water desensitizes nerve endings, this clinic will enhance movement, increase strength and decrease pain.
Tuesdays & Thursdays | 3:00pm
For more information, please contact Tricia Fraizzoli at 410.625.5000 or tfraizzoli@macwellness.com.
Four-Week Water Challenge with Tricia Fraizzoli
Ready to try something new? Then join us for this 4-week water challenge, designed to rev up your engine with a full body workout in the water. Focus on aqua jogging/running and learn proper technique for strength training in the water, using equipment.
Group meets 1x/week for 1 hour
Cost: $150 for members; $190 for non-members
For more information, please contact Tricia Fraizzoli at 410.625.5000 or tfraizzoli@macwellness.com.
Healthy Series with Tricia Fraizzoli
We have five individual Healthy Series warm water aquatic programs: Healthy Back, Healthy Knee, Healthy Hip, Healthy Shoulder, and Healthy Foot and Ankle. Each are progressive and therapeutic programs designed specifically for that body part. These programs were developed by an Aquatic Therapy and Rehabilitation Certified Trainer. The programs are 6 weeks in length and meet twice a week for one hour in our Lifestyle Pool (92 degree pool) with a required third time on your own. Each group consists of no more than 6 participants with personalized program cards for each individual's orthopedic concern to ensure success.
Healthy Back:
This program is designed to alleviate back pain and recommended for anyone that suffers from back pain due to stress and tension, traumatic accidents, poor physical conditioning, overuse, poor body mechanics and muscle imbalance. With this program you will improve flexibility, strength & balance, range of motion, coordination & gait AND decrease pain level.
Healthy Hip:
This program is designed to alleviate hip pain. It is good for anyone who is pre/post operative, post physical therapy, suffers from chronic hip pain or has an uneven gait. With this program you will improve flexibility, strength & balance, increase range of motion, coordination & gait AND decrease pain level.
Healthy Knee:
This program is designed for pre/post, total/partial knee replacement, post physical therapy and chronic knee pain. With this program you will strengthen the muscles around the knee joint and increase range of motion & flexibility, increase balance & stability AND reduce pain & swelling.
Healthy Shoulder:
This is a ONE-ON-ONE program. It is not done in a group format. The program is designed for pre/post operative individuals, post physical therapy or those experiencing chronic instability or pain. With this program the goal is to increase range of motion & flexibility of the shoulder joint, increase shoulder stability, increase upper body strength AND decrease shoulder pain.
Healthy Foot & Ankle:
This is a one-on-one program designed for those experiencing ankle reconstruction, tendon or fracture repair, arthritis, ankle instability, Achilles tendonitis, plantar facilitis, shin splints or stress fractures. With this program you will improve range of motion, stability, strength, gait pattern & flexibility, decrease swelling & pain level AND regain fitness level.
For more information, please contact Tricia Fraizzoli at 410.625.5000 or tfraizzoli@macwellness.com.
Lymphedema Aquatic Clinic with Tricia Fraizzoli
Have you been affected by Lymphedema? The MAC at Harbor East gives you the freedom to exercise without your sleeve.Tricia Fraizzoli, an experienced Aquatic Personal Trainer, will guide you through 8 weeks of light, warm water exercises to help the long-term management of Lymphedema.Water pressure and buoyancy allow this exercise program to help: decrease pain, improve range of motion and flexibility, increase circulation, decrease fatigue and increase your sense of well-being.
Wednesdays & Fridays | 11:00am
Mondays & Wednesdays | 5:00pm
Cost: $250 for members; $290 for non-members
For more information, please contact Tricia Fraizzoli at 410.625.5000 or tfraizzoli@macwellness.com.
Prenatal H2O with Debbie Tracy
Attention Mommies-To-Be! This is a great program for women in their 2nd and 3rd trimesters. Pre-Natal H20 is a 4 week program and sessions are small group trainings. We offer morning and evening classes.
Wednesdays | 6:00-7:00pm
Saturdays | 10:00-11:00am
For more information, please contact Ann Shaw at 410-453-9111 ext 1271 or ashaw@macwellness.com.
Water Walking Clinic with Tricia Fraizzoli
Learn the basics of body mechanics with water exercise. This program is very beneficial for new members, Healthy Start members, those who have never water walked before, land athletes, non-swimmers, and water walkers who want to ensure they are working out safely and efficiently.
*Arrange session times with Tricia
For more information, please contact Tricia Fraizzoli at 410.625.5000 or tfraizzoli@macwellness.com.
Click here for the Harbor East group exercise schedule
TIMONIUM & HARBOR EAST AQUATIC PROGRAMS
Aquatic Exercise Therapy
This is Aquatic Personal Training for those with specific health concerns. You can work one-on-one with a certified Aquatic Therapy Trainer to safely and effectively transition from an injury or chronic condition to full-body fitness.
Timonium: Contact Ann Shaw at ashaw@macwellness.com.
Harbor East: Contact Ann Shaw at ashaw@macwellness.com.
Stroke Clinic
Give your kids a leg up for the swim team--or just help them develop a fun, healthy habit for life.
Stroke Development: Learn the fundamentals of freestyle, backstroke and breaststroke.
Stroke Improvement: Stroke work on breaststroke and butterfly. Sprint and endurance work on freestyle and backstroke. (After this you’ll be ready for swim team!)
Stroke Refinement: Continued stroke work on all four strokes, in addition to starts and turns, endurance, sprints, introduction to Individual Medley. (Now you’re not just doing strokes, you’re doing them well!)
Timonium: Contact Sarina Simms at ssimms@macwellness.com.
Harbor East: Contact Tim Rider at trider@macwellness.com.
Swim Lessons
We put safety first with our year-round swim lessons programs. Whether you are looking to work on your stroke with a swim instructor or get in a vigorous workout with the Masters group...we have what you want here at the MAC! Available to members and non-members! The MAC offers Infant/Toddler lessons, Private and Semi-Private lessons, Group lessons and Adult lessons. We also offer a gradual progression program to help children become more accomplished swimmers.
Private Swim Lessons:
Private lessons offer one-on-one instructions and schedule flexibility for all ages, including adults.
Semi-Private Swim Lessons:
Semi-private swim lessons offer a great alternative to group swim lessons. Semi-private lessons allow more individualized attention and instruction, plus schedule flexibility.
Group Swim Lessons:
Small group lessons, for children of all ages, including infants and toddlers are scheduled in 6-week sessions throughout the year and can be registered for by phone or email beginning on the registration date for each session.
Adult Swim Lessons:
Want to improve your stroke? Or just be able to get in the water and swim without fear? We offer adult private, semi-private, and “create your own group” lessons from complete beginners to advanced swimmers.
Create Your Own Group Swim Lesson:
Need more flexibility and schedule options for small group lessons? Grab some friends and create your own group lesson. Participants must be of similar swim ability.
Timonium: Contact Sarina Simms at ssimms@macwellness.com.
Harbor East: Contact Tim Rider at trider@macwellness.com.
